CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
2

9 2 17

REST DAY

Schedule Update:
Monday, September 4, 2017 class times are 9:00 am and 10:00 am.

Sep
1

9 1 17

as many rounds as possible in 18:00 of:
3 cleans @ 75% of 1rep 
5 yard – 10 yard – 15 yard shuttle run
6 burpee box “jump overs”

Aug
31

8 31 17

5 rounds of:
5 overhead squats

tabata something else:
tabata pull ups
tabata sit ups
tabata push ups
tabata squats
tabata = 8 rounds of :20 of work with :10 of rest

Aug
30

8 30 17

5 rounds for time of:
400 meter run
15 kettle bell snatches left @ 35lbs/24lbs
15 kettle bell snatches right @ 35lbs/24lbs

Aug
29

8 29 17

4 rounds of:
8 romanian deadlifts
1:30 rest
5 Arnold presses @ L-seated
2:00 rest

16 – 12 – 8 – 4 reps of;
monster walks @ dumbbells
single leg box steps @ dumbbells
dips @ load
squats @ dumbbells
*increase load every round

Aug
28

8 28 17

4 rounds of:
8 shoulder press
1:30 rest
25 – 20 – 15 – 10 shoulder shrugs
*2:00 rest

4 rounds for times of:
20 wall ball shots @ 20lbs/14lbs
10 toes to bars
5 power cleans @ 155lbs/115lbs
*2:00 rest

Aug
27

8 27 17

5 rounds for times of:
500 meter row
400 meter run
15 burpee box jump overs @ 24″/20″
15 handstand push ups
8:00 time cap per round

Aug
26

8 26 17

REST DAY

Aug
25

8 25 17

27 – 21 – 15 – 9 reps of:
squat cleans @ 95lbs/65lbs 75lbs/55lbs
ring dips

4 rounds of:
8 hammer curls
8 overhead tricep extensions
8 calf raises 8r/8l
*increasing load each road

 

 

Aug
24

8 24 17

5 rounds of:
5 – 7 dead lifts
:20 rest
20 kettle bell swings
:20 rest
15 – 20 hand release push ups
*3:00 rest between rounds

1 round for time of:
2000 meter row

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